3 setsIsometric Hold on Pull-Up Bar x 20-30 seconds

(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

 Supine Chinese Plank x 30-45 seconds

single leg bridge 10 x each leg
For Time:

50 sit ups

50 squats

50 push ups

40 sit ups

40 squats

40 push ups

30 sit ups

30 squats

30 push ups

20 sit ups

20 squats

20 push ups

10 sit ups

10 squats

10 push ups